Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.45% 129kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	40% 52g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	1.9% 1.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10% 5.68g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	47% 425μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20.3% 1.63mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.5% 101mg	NA	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	NA	11mg per day for Men 19-50 years
Water	4.46% 165g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mixed Vegetables versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.7 times more Calcium, 1.6 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.7 times more Potassium and 8.5 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables have 4.5 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2 times more Energy and 2 times more Carbohydrate than Boiled and Drained Frozen Mixed Vegetables.